Starting a ketogenic diet often feels like breaking up with sugar—and like any breakup, the cravings can be intense. One moment you’re confidently meal-prepping your cauliflower rice; the next, you’re lingering in the biscuit aisle having what can only be described as an existential crisis. Sound familiar? You’re not alone. Sugar cravings on keto are incredibly common, but with the right strategies, they’re absolutely manageable.
What Actually Triggers Sugar Cravings on a Low-Carb Diet?
Understanding why your body yearns for sugar after you’ve sworn off carbs is the first step to overcoming those cravings. When you drastically reduce carbohydrate intake, several biological processes are triggered, making you crave that slice of Victoria sponge even more.
Blood Sugar Fluctuations
In the initial weeks of keto, your blood glucose levels are adjusting to a completely new fuel source. Your body, used to running on glucose, now has to switch to burning fat for energy. This transition creates a temporary period of metabolic confusion. These fluctuations can prompt your brain to send out distress signals, urging you to reach for sugar.
Hormonal Changes
Switching to ketosis affects hormones like insulin, ghrelin (the hunger hormone), and leptin (the satiety hormone). Insulin levels drop significantly, which supports fat burning but can leave you feeling unsatisfied after meals. Stress hormones like cortisol may also spike during the adaptation phase, further fuelling cravings for quick energy—namely sugar.
Habit & Psychology
Much of our connection to sugar is psychological. That 3 PM chocolate bar wasn’t just about energy; it was routine, comfort, maybe even a reward. Cutting sugar means you’re not only changing your food choices but disrupting emotional habits and rituals.
Dehydration & Mineral Loss
Keto has a natural diuretic effect, causing water weight loss in the early stages. With this, you also lose essential electrolytes like sodium, potassium, and magnesium. Low magnesium levels are particularly associated with chocolate and sugar cravings.
The Power Duo: Fibre & Protein for Lasting Fullness
One of the most effective ways to combat sugar cravings is to build meals that truly satisfy. Enter the dynamic duo of fibre and protein—two nutrients that regulate appetite, balance blood sugar, and keep you fuller for longer.
How Protein Quashes Cravings
Protein is the most filling macronutrient and your best ally against between-meal snacking. It stimulates hormones such as GLP-1 and peptide YY, which signal satiety to the brain. Unlike carbs, which cause spikes and crashes in blood sugar, protein delivers sustained energy.
Aim for 25–30 grams of protein per meal from quality sources like grass-fed beef, wild-caught salmon, free-range eggs, or organic poultry. These foods not only promote satiety but also support neurotransmitter production—including serotonin, which affects mood and appetite.
Fibre: The Overlooked Craving Crusher
Keto limits many high-fibre foods, but fibre remains essential for curbing cravings. Soluble fibre slows down digestion, helping you stay fuller for longer and stabilising blood sugar levels.
Choose keto-friendly fibre-rich vegetables like Brussels sprouts, cauliflower, spinach, and avocado. Chia seeds and flaxseeds are also excellent options, offering both fibre and healthy fats. These foods trigger stretch receptors in your stomach, signalling fullness to your brain.
A Satisfying Synergy
Combine protein and fibre in your meals for a stronger satiety effect. Think: a spinach and salmon salad with avocado. This combo balances blood sugar and reduces the likelihood of reaching for sugary snacks later.
Natural Sweeteners Showdown: Stevia, Monk Fruit, & Allulose
When cravings do strike, having keto-friendly sweeteners on hand can be a real lifesaver. But not all natural sweeteners are the same—knowing their differences helps you make the right choice.
Stevia: The Classic Choice
Pros:
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Zero calories, no effect on blood sugar
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200–300x sweeter than sugar (a little goes a long way)
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Heat-stable for baking
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Affordable and widely available
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May help lower blood pressure
Cons:
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Bitter or metallic aftertaste, especially in higher amounts
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Taste and quality vary across brands
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May cause digestive upset in some
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Doesn’t provide sugar’s bulk in recipes
Baking Tips:
Opt for liquid stevia over powdered—it blends better and has a cleaner taste. Use sparingly (e.g. ¼ tsp of liquid stevia = 1 cup sugar). Combine with other sweeteners and enhance flavour with vanilla or spices.
Monk Fruit: The Sweet Sensation
Pros:
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Zero calories and carbs
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150–200x sweeter than sugar with no bitter aftertaste
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Rich in mogrosides (antioxidants)
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Heat-stable for baking
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Tooth-friendly
Cons:
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Pricey and less accessible in standard shops
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Often blended with erythritol, which may cause bloating
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Doesn’t provide bulk for baking
Baking Tips:
Pure monk fruit is very concentrated—use tiny amounts. Blends with erythritol often substitute 1:1 for sugar and work well in baked goods. For best results, combine with allulose or choose baking-specific blends.
Allulose: The Sugar Twin
Pros:
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Tastes like sugar with no aftertaste
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Offers about 70% of sugar’s bulk—ideal for baking
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Just 0.4 calories per gram
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May improve blood glucose control
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Caramelises and browns like sugar
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Generally gut-friendly
Cons:
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More expensive than sugar
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Still gaining popularity, so harder to find
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Overuse may cause digestive upset in some
Baking Tips:
Allulose is the closest 1:1 sugar substitute and works brilliantly in recipes needing caramelisation (e.g. sauces or crème brûlée). Since it holds moisture, slightly reduce liquids in your recipes for optimal texture.
Spice-Based Hacks: Natural Sweetness Without Sugar
Sometimes, the best way to beat a sugar craving isn’t replacing sugar at all—it’s tricking your taste buds into thinking you’re having something sweet. Certain spices can enhance perceived sweetness, helping to curb cravings without any added sweetener.
Cinnamon: The Sweetness Enhancer
Cinnamon, especially Ceylon, can make dishes taste sweet without sugar. It also helps regulate blood sugar and may improve insulin sensitivity—two key factors in curbing cravings.
How to Use It:
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Stir into coffee or tea instead of sweetener
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Sprinkle over Greek yoghurt with berries
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Use in keto baking to reduce sweetener amounts
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Brew as tea with a cinnamon stick
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Dust over roasted nuts for a sweet-tasting snack
Vanilla: The Comforting Sweetener
Vanilla extract evokes sweetness and comfort. Just the scent can signal satisfaction to the brain. Opt for pure vanilla extract—not artificial flavourings—for the best results.
Creative Uses:
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Add to yoghurt or coconut cream
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Blend into protein smoothies
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Flavour chia puddings or keto pancakes
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Enhance sugar-free chocolate recipes
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Toss with almonds and cinnamon before roasting
Other Sweet-Spice Favourites
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Nutmeg: Brings subtle sweetness, especially in creamy dishes
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Cardamom: Offers a floral, honey-like sweetness
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Ginger: Adds warmth and complexity
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Allspice: Blends cinnamon, nutmeg, and cloves in one punchy spice
Bringing It All Together: Your Anti-Craving Action Plan
Beating sugar cravings on keto isn’t just about willpower—it’s about understanding your body and equipping yourself with the right tools.
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Build meals with enough protein and fibre to keep blood sugar stable and hunger at bay
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Reach for natural sweeteners like allulose or monk fruit when you want something sweet
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Use spices like cinnamon and vanilla to create the impression of sweetness without the sugar
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Stay hydrated and replenish electrolytes to avoid unnecessary cravings
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Be patient—the first few weeks are the hardest, but it does get easier
You don’t need to eliminate all desire for sweetness. The goal is to satisfy it in ways that support your goals. With these strategies in your corner, sugar cravings will lose their grip—and that biscuit aisle will never hold the same power over you again.